Teriyaki Cauliflower Wings

Whether for the Superbowl, as an accompaniment to your favorite Netflix series or for a game night with friends: My teriyaki cauliflower wings always fit! The vegan finger food is easy to prepare, incredibly tasty and beautifully flavored.

Servings: 2

Time: 0 hrs 50 mins

Calories: 574

dinner

What are cauliflower wings?

By: Gian Sibilia

My wings are inspired by an American fast food classic that is not vegan at all: chicken wings. But since we want to leave the chickens with their wings, we simply make vegan chicken wings out of cauliflower instead. The recipe is as simple as it is ingenious – I’m sure you’ll love it! Cauliflower Buffalo Wings are breaded in the classic way and then either baked in the oven or fried. This creates a crispy shell with a soft vegetable core. It tastes much better than meat and is of course much healthier. Would you like to try it out?

 

ingredients

My secret for crispy cauliflower wings

The ingenious thing about cauliflower wings is the combination of a soft core and a crispy shell. Normally this is achieved by deep frying – but you know me: I don’t think much of that. Luckily, crispy cauliflower wings can also be easily prepared in the oven. That saves a lot of calories and fat – I prefer to treat myself to vegan chocolate mousse or peanut butter cookies for dessert!

So what’s the secret to delicious chicken wings? The breading! In order to create a similar crunch effect as with frying, we use the delicious protein chips from Nutri-Plus. Alternatively, you can use breadcrumbs or panko. But I would recommend the chips just because of their good macronutrients. They also have a delicious paprika note, which makes the cauliflower super aromatic and spicy. Before that, the cauliflower florets are soaked in a mixture of spelled flour and oat milk so that the breading sticks well. And as the icing on the cake, the cauliflower buffalo wings are bathed in a load of teriyaki sauce. So delicious!

wings
BBQ wings

Nutritional values for the delicious wings

  • protein 10% 10%
  • carbs 50% 50%
  • Fats 3% 3%
  • calories 29% 29%
bbq cauliflower wings

Vegan Wings: Simply delicious!

As you can see, fast food doesn’t have to be unhealthy – and of course the wings can be prepared vegan. You can either enjoy them as finger food or combine them with other dishes for a full meal. For example, you can use them as a filling for my wrap or as a topping for my tortilla pizza . Or you can serve them with a fresh cucumber salad and my delicious paprika dip if you prefer to prepare several smaller dishes. Of course, the healthy wings also taste great on their own. Find your favorite combination and get creative!

Vegan wings recipe: Here’s how

You really don’t need much to make my delicious Cauliflower Wings. I wish you a lot of fun trying it out. And above all: enjoy it!

Teriyaki Blumenkohl Wings

Leckere vegane Variante. Diese Blumenkohl Wings sind der Hammer.
Course main dishes
Cuisine American
Keyword Cauliflower Wings
Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Servings 2
Calories 573kcal

Ingredients

Teig

  • 100 g Dinkelmehl
  • 180 ml Hafermilch
  • 1 TL Knoblauchpulver
  • 1 TL Chili
  • 1 TL Pfeffer
  • 1 TL getrocknete Kräuter

Instructions

  • Backofen auf 190 °C vorheizen und ein Blech mit Backpapier belegen. Frischen Blumenkohl in Röschen zerteilen. Bei der Verwendung von gefrorenem Blumenkohl: Röschen etwa 2 Minuten vorkochen.
  • Dinkelmehl, Hafermilch, Knoblauchpulver, Salz, Chili, Pfeffer und die getrockneten Kräuter zu einem geschmeidigen Teig verrühren. Protein-Chips zerbröseln und auf einenTeller geben.
  • Die Blumenkohlröschen nacheinander in den Teig dippen und anschließend in den Chips-Bröseln (oder imPaniermehl) wälzen. Auf dem vorbereiteten Backblech verteilen und 20 Minuten im vorgeheizten Ofen backen.
  • Blumenkohlröschen aus dem Ofen nehmen, die Teriyaki Sauce darüber gießen und alles für weitere 15Minuten backen.
  • BlumenkohlWings mit Sojajoghurt oder einem Dip deiner Wahl servieren. Lecker sind dazu auch frische Frühlingszwiebeln oder Kräuter.

Notes

Kennst du eigentlich schon meinen Instagram Account? Hier warten nicht nur eine Menge weiterer veganer Rezepte. In diesem Video Tutorial zeige ich dir auch, wie ich die Blumenkohl Wings zubereite.

Nutrition

Calories: 573kcal | Carbohydrates: 106g | Protein: 24g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 3347mg | Potassium: 953mg | Fiber: 14g | Sugar: 25g | Vitamin A: 235IU | Vitamin C: 100mg | Calcium: 301mg | Iron: 8mg

More recipes

Don’t miss any more recipes and sign up for my newsletter.

0 0 votes
Article Rating
0
Would love your thoughts, please comment.x
()
x